Nutrition for Sick Days - How to get back to training ASAP

As you probably know, I have been struggling to get over a bout of illness this week. It has been quite some time since I have been down and out for this long. I am lucky to have some tricks up my sleeve to help me feel better and get better more quickly. Sadly, despite all our efforts, sometimes our bodies have other plans and, like me, you still end up sick for longer than you'd like.

Hey there, I am Rebekah! Registered Dietitian and Certified Intuitive Eating Counselor living in Ottawa, Ontario. I provide sports nutrition counseling and resources to athletes of all ages while encouraging a balanced and healthy relationship with food and body.

Today, I want to talk about being sick and how nutrition can help improve your condition and get you back on your feet.

1. Stay hydrated: It can be easy to fall victim to dehydration when you are sick. The congestion, vomiting, or other unpleasant symptoms can mean too many fluids escaping and it becomes more difficult to replace them. To stay hydrated, sip on fluids throughout the day, enjoy a variety of fruits and vegetables if possible. If your appetite is garbage, things like gingerale, juice, popsicles, sorbet, ice cream, and yogurt can be helpful.
   

2. Keep fueled up: As difficult as it can be to eat when you are sick, your body needs energy to fight the illness. Eat simple and easy to digest foods, in small, frequent meals or snacks throughout the day. For example: toast, crackers, soup, applesauce, bananas, yogurt, or cereal. If you aren't struggling with an upset stomach, you can focus on more nutrient dense foods - lots of fruits and vegetables, whole grains and quality protein to nourish your body best.
   

3. Vitamin D: Coming primarily from animal sources and the sunshine, vitamin D plays a large role in strengthening our immune system. If possible, opt for more foods rich in vitamin D such as milk and alternatives, eggs, fish and poultry. Supplementing with 1000IU of vitamin D may be useful as well.
   

   
   

   

   
   

4. Zinc: If you are fighting a respiratory tract infection or common cold, supplementation with zinc may reduce the severity and duration of symptoms. 5-10mg doses of zinc when you begin to feel under the weather can be helpful. Do not exceed the upper limit of 40mg daily.

   
   

5. Rest! As much as you might want to keep to your training schedule, you need time to rest if you are going to recover. Believe me, this one is one of the most difficult ones for me as well. Doing some gentle yoga can be a wonderful way to still incorporate some movement without pushing yourself too much.
   

   I hope you don't need to use this information in the coming weeks and months. However, if you do, I hope this information finds you recovering quickly.

   
   

   If you are interested in working with me, connect with me online or book a DISCOVERY CALL and we can get started!

Talk soon!